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Rice vs. Zucchini — In-Depth Nutrition Comparison

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Important differences between rice and zucchini

  • Rice has more selenium, manganese, iron, vitamin B1, folate, and vitamin B3; however, zucchini has more vitamin C, potassium, vitamin B2, and vitamin B6.
  • Zucchini's daily need coverage for vitamin C is 20% more.
  • Rice has 38 times more selenium than zucchini. Rice has 7.5µg of selenium, while zucchini has 0.2µg.
  • Rice has a higher glycemic index than zucchini.

The food varieties used in the comparison are Rice, white, long-grain, regular, enriched, cooked and Squash, summer, zucchini, includes skin, raw.

Infographic

Rice vs Zucchini infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rice
Rice
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more IronIron +224.3%
Contains more CopperCopper +30.2%
Contains more ZincZinc +53.1%
Contains more PhosphorusPhosphorus +13.2%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +166.7%
Contains more SeleniumSelenium +3650%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +60%
Contains more PotassiumPotassium +645.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rice
Rice
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin B1Vitamin B1 +262.2%
Contains more Vitamin B3Vitamin B3 +227.3%
Contains more Vitamin B5Vitamin B5 +91.2%
Contains more FolateFolate +141.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B2Vitamin B2 +623.1%
Contains more Vitamin B6Vitamin B6 +75.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +352.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rice Zucchini DV% diff.
Vitamin C 0mg 17.9mg 20%
Manganese 0.472mg 0.177mg 13%
Selenium 7.5µg 0.2µg 13%
Vitamin B1 0.163mg 0.045mg 10%
Iron 1.2mg 0.37mg 10%
Folate 58µg 24µg 9%
Carbs 28.17g 3.11g 8%
Potassium 35mg 261mg 7%
Calories 130kcal 17kcal 6%
Vitamin B3 1.476mg 0.451mg 6%
Vitamin B2 0.013mg 0.094mg 6%
Vitamin B6 0.093mg 0.163mg 5%
Vitamin K 0µg 4.3µg 4%
Vitamin B5 0.39mg 0.204mg 4%
Protein 2.69g 1.21g 3%
Fiber 0.4g 1g 2%
Zinc 0.49mg 0.32mg 2%
Fructose 1.38g 2%
Copper 0.069mg 0.053mg 2%
Choline 2.1mg 9.5mg 1%
Magnesium 12mg 18mg 1%
Phosphorus 43mg 38mg 1%
Vitamin E 0.04mg 0.12mg 1%
Vitamin A 0µg 10µg 1%
Calcium 10mg 16mg 1%
Fats 0.28g 0.32g 0%
Net carbs 27.77g 2.11g N/A
Sugar 0.05g 2.5g N/A
Sodium 1mg 8mg 0%
Saturated fat 0.077g 0.084g 0%
Monounsaturated fat 0.088g 0.011g 0%
Polyunsaturated fat 0.076g 0.091g 0%
Tryptophan 0.031mg 0.01mg 0%
Threonine 0.096mg 0.029mg 0%
Isoleucine 0.116mg 0.044mg 0%
Leucine 0.222mg 0.071mg 0%
Lysine 0.097mg 0.067mg 0%
Methionine 0.063mg 0.018mg 0%
Phenylalanine 0.144mg 0.043mg 0%
Valine 0.164mg 0.054mg 0%
Histidine 0.063mg 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
2
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +122.3%
Contains more CarbsCarbs +805.8%
Contains more FatsFats +14.3%
Contains more WaterWater +38.5%
Contains more OtherOther +35.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
2
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated fat +700%
Contains more Poly. FatPolyunsaturated fat +19.7%
~equal in Saturated fat ~0.084g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients
  2. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.